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Calming The Anxious Mind During COVID19

 

The current presence of COVID-19 has created increased chaos, and many of us are left wondering what is going to happen as a result.  Our mind has a tendency to wander around and jump to various conclusions, but there are alternative ways to think and behave that might  help us feel better.  When I find myself getting stuck in my own mind or thinking negatively about a situation, I often think “what can I do to change the feelings related to this thought process”.  I will share some techniques I use and why I enjoy them, and I would also like to share some techniques for you to try in case my ideas aren’t of direct interest.  Being outdoors has always provided a sense of enjoyment because fresh air, exploring nature, and learning how the world works without human involvement is fascinating.  Sometimes I like to take it a step further and ride my ATV in the woods to explore different land structures or wildlife.  I usually do this with my cell phone only being used in case of emergency so I am not distracted and can enjoy the moment.  I also think we need to learn how to “disconnect” from the world temporarily, which includes putting down our phones and feeling a sense of freedom from social interaction.  Utilizing video games could be another way to disconnect from the world for a little while and put energy into a virtual world of achievement.  Some other helpful techniques to reduce anxiety/stress are:  

 

1:  Guided meditation - Utilizing this technique allows us to be present in the moment, which helps minimize stress, anxiety, and depressed mood.  I have found this technique to be helpful in the evenings when trying to sleep because it allows our mind to calm down and not focus on struggles of daily living during a time when relaxation is needed.  Starting out with a 3 or 5 minute guided meditation is most helpful because it allows the mind to build focus and understanding.  Give this a try for approximately 7 days and see if there is a change in your sleep pattern, mood, or overall stress level.

 

2:  Journaling - I have found this to be a helpful technique when we aren’t able to make sense of several thoughts or a situation.  Writing down information allows me to better process what is happening and develop a plan to either continue with success, or to create a plan to change for the better.  It also works as a form of emotional release if you are feeling as though there is no possibility of expressing yourself to someone else.  Making the journal a bit decorative and unique can help you feel as though “this is my personal location for my thoughts and feelings and only I am allowed to know what is written”.

 

3:  Exercise - This doesn’t necessarily mean going out to run 5 miles every day, which is how some people define “exercise”.  Exercise can be as simple as mild movements, like stretching for example.  Stretching helps relax tension within our muscles, which allows mental energy to flow better through our body.  Movement also begins to release endorphins, which are “feel good” chemicals our body naturally produces to say “hey I like what you’re doing”.  This also gives us the reinforcement to continue doing these behaviors to feel more positive about our well being.  Getting a planner could be helpful with this activity  because you can write down different exercises or stretches and develop a time frame to complete them.

 

These skills take practice to achieve satisfaction, so it’s okay if you’re not right where you want to be when you get started.  Give yourself some time to develop a pattern of behaviors that work well for you and I think you’ll be surprised with what your mind is capable of teaching.  The more practice you put into these activities, the more automatic your responses will become because your mind and body will recognize the positive aspects of your new journey.  Throughout your exploration you’ll be able to find activities that work right for you. 

Stay safe,

Bryan

 

About the author:

Bryan Schon, MA, LPC, NCC is a Licensed National Board-Certified Counselor helping teens and adults overcome anxiety and stress in Farmington, CT.

https://www.advancedtreatmentsolutions.net bryan@advancedtreatmentsolutions.net

866-887-6864 extension 816

Getting Started with Yoga and Meditation

 

Yoga and meditation each provide phenomenal support to overall well-being at any age. For seniors in particular, yoga is a low-impact exercise that has the added benefits of aiding flexibility and balance while encouraging healthy lifestyles. Mindfulness, either through yoga practice or during meditation, provides another layer of support to mental, emotional and physical health. It’s never too late to get started with yoga and meditation. Here are some tips to start your journey to self-knowledge and flexibility.

 

Yoga can target ailments common as we age

 

Joint pain and arthritis are common among seniors. Yoga helps alleviate these conditions, because yoga isn’t just an exercise - it is a practice. The practice of yoga encourages mindfulness that extends beyond the poses into the life of the person who is doing the exercises. Yoga’s mindfulness adds a stream of positivity throughout one’s life. Those who practice yoga tend to follow healthier diets, and incorporate additional exercises into their daily routines. 

 

Yoga can be done almost anywhere

 

Starting a new exercise regimen like yoga may bring to mind difficult classes and time and financial commitments. Many yoga poses are simple and can be done right where you stand. Chair yoga even brings parts of yoga practice to anyone with balance concerns. A perfect way to slowly introduce your body to the practice, chair yoga has many of the benefits of traditional yoga. It helps reduce stress and alleviate pain and fatigue. Some chair yoga poses include:

• Seated mountain, which activates your core.
• Warrior I, which reinforces good posture while reaching for the ceiling.
• Seated forward bend, a pose that introduces light bending into core-strengthening movements.
• Reverse arm hold, which is a routine part of traditional practice that develops upper arm flexibility and supports shoulder health.

 

Not all yoga poses twist your body into pretzel shapes

 

Many traditional yoga poses are more about stability, breathing and posture, and less about getting all tied up in a contortionist’s knot. Beginner poses focus on light stretching and serene comfort. The following are perfect beginner moves:

• Standing mountain pose.
• Child’s pose. This basic pose resembles sitting on the floor while bowing your body and arms forward, as in a prayer.
• Warrior II. Similar to the seated Warrior I pose, this movement develops balance by having you turn sideways while stretching your arms out - one in front and the other pointing backwards.
• Tree pose. A little more advanced, as it has you lift one of your legs off the ground, tree pose is the ultimate beginner’s movement for balance and posture.

 

Yoga can be done at home

 

Although the practice of yoga can be done in a chair or just with a little floorspace, as you advance through practice, you may find that you prefer a little more room to flex, move and try new poses. As far as exercises go, yoga requires only a small investment in equipment, so it’s easy and affordable to create a simple home yoga studio.

 

The most important thing to remember is that yoga requires calmness. In our busy lives, serenity may be hard to come by. Wherever you choose to locate your home yoga studio, make sure it is a quiet and clutter-free space. When decorating, think minimalism and light colors. Natural light is helpful, as are some other natural elements such as a plant or a small fountain.

 

Done right, your yoga space can double as a meditation room, where you’ll be able to benefit from mindfulness even when you are not planning on doing any yoga moves. Beyond the physical and stress-reducing effects of yoga, meditation is highly beneficial to seniors in areas of mental health, including strengthening cognition.

 

Yoga and meditation help older adults thrive physically and mentally. Both encourage healthy living in a sustainable, unobtrusive way that fits well with any senior’s lifestyle.

 

Harry Cline | info@newcaregiver.org

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